How to Calculate Your Daily Calorie Needs
Harris-Benedict Formula

A more accurate way to calculate your daily
calorie needs is to determine basal metabolic rate (BMR) using
multiple factors, including height, weight, age and gender, then multiply
the BMR by an activity factor to determine your total daily energy
expenditure (calories). One calculation method is the Harris Benedict
formula.

The Harris-Benedict Formula

The Harris Benedict equation is a calorie
formula using the variables of height, weight, age, and gender to calculate
basal metabolic rate (BMR).

This is more accurate than calculating
calorie needs based on total body weight alone.

The only factor it omits is lean body mass
and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies
need more calories than less leaner ones.

Therefore, this equation will be very accurate
in all but the very muscular (Harris-Benedict will under-estimate calorie
needs) and the very fat (Harris-Benedict will over-estimate calorie needs).

Total Calorie Needs Example

If you are lightly active, multiply your
BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your
current weight.

How Many Calories Do You Need to Lose
Weight or Gain Weight

Now you know what your calorie-needs are,
find out how many calories you need each day in order to lose or gain
weight.